By popular request, this 40 minute Full Body Kettlebell METCON workout is here to add spice to your routine. Only one kettlebell needed and we're using a relatively light kettlebell (8 kg / 17.6 lbs) to challenge your entire body while building strength, power, balance, mobility, and conditioning from start to finish. Don’t have a kettlebell? No problem - every exercise includes an on-screen single dumbbell modification, so you can still follow along with dumbbells only. Let’s GET IT 👊❤️

Equipment Needed: Kettlebells + Mat
Level: Advanced
Calories Burned: 620
Weights Used: 17.6lbs [8kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Wrist Circles
02 - OH Hinge Twist Reach
03 - BW Hang Squat W-Raise
04 - Rev Warrior Lunges
05 - Kang Squats
06 - Inchworms
07 - Beast Mode Threaders
08 - Alt Side Stretch

01 - Floor to OH Press
02 - L2R Side Lunge Pulls
03 - Alt KB Ham Swings
04 - ISO Leg Hold Halo Switches
05 - Hi-Low Shot-Put Press Shuffle L
06 - Hi-Low Shot-Put Press Shuffle R
07 - Ruck Pull Push-Ups
08 - Alt Plank Row Twists
09 - KB Pull-Over Sit-Ups
10 - KB Sit-Up Trunk Twists
11 - KB Hollow Crunch Scissors
12 - KB Core Wrap Drives
13 - KB RDL Clean Rev Press L
14 - ISO Balance Ham Passes L
15 - KB RDL Clean Rev Press R
16 - ISO Balance Ham Passes R
17 - Alt Rev Lunge Halo Twists
18 - GRND Switch Row Hop-Overs
19 - KB Hollow Ball Crunch
20 - Russian Pass Bike Twists
21 - Kneeling Seatbelt Swings L
22 - Kneeling Seatbelt Swings R
23 - Alt KB Floor Clean Press
24 - KB U-Squat Hops
25 - KB Hi-Low Swing Squats L
26 - ISO KB Balance Curl Press L
27 - KB Hi-Low Swing Squats R
28 - ISO KB Balance Curl Press R
29 - S2S GRND Walk High Pulls
30 - RDL Cross Mud Walks L
31 - RDL Cross Mud Walks R
32 - F2B Hi-Low Frog Squat Hops

Cool-Down
01 - Hug & Love Holds
02 - Windmill Sweeps
03 - Circular Cat Cow
04 - Patty Cake Wrists
05 - Alt Scorpion Twists
06 - Walk the Dog
07 - Pigeon Stretch L
08 - Side Pigeon Stretch L
09 - Pigeon Stretch R
10 - Side Pigeon Stretch R

My HR stats: https://flow.polar.com/shared/7ea8359ba443931cb3b6d86daaf26fa0
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Disclaimer:
All information provided by Millionaire Hoy LLC is of a general nature and is for educational/entertainment purposes only. It is strongly recommend that you consult with your doctor and fitness professional before beginning this or any exercise program. The use of any information provided on this site is solely at your own risk.